Weekly Workouts {Memorial Day Version}

Happy Memorial Day!!  How is everyone’s long weekend going? My weekend so far has consisted of a lot of lounging (crappy weather is conducive to being lazy), trying out some heavier lifting, Moroccan food and belly dancers at Tangierino in Charlestown, Monique’s kickboxing class, buying my first pair of Tom’s, my cousin’s graduation party and a lot of wine and laughing, and some other random things.  Today it looks like the sun might actually pop out, so we just may put those kayaks to good use.  We’ll see!

Whatever your plans are today, please take a minute to remember those who lost their lives serving our country. 

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Weekly Workouts

Last Week’s Workouts

Sunday
A whole day of fitness related things, including some new classes, at the Wellness by the Water Retreat

Tai Chi  at Wellness by the Water

Monday
30 minutes of cardio on the elliptical + 15 minute core strength circuit

Tuesday
Taught outdoor bootcamp class (did more instructing than doing), then taught my Interval class (did just as much instructing as doing) with a 3-2-1 style.  This time the “3-2-1” was three strength moves, two cardio moves, and one core move per round.

Wednesday
Rest day

Thursday
Taught my 6am class with a really fun new playlist and some serious upper body Tabata work.

Upper Body Tabata Strength Workout

Friday
Did 20 minutes of sprints on the spin bike, followed by some heavier lifting (squats and deadlifts).  My friend Ashley has inspired me to try lifting heavier than I usually do, and since I’m still feeling like I’m in a bit of a fitness rut, I decided to break out of my comfort zone and lift some barbells for once.  I definitely have to get more comfortable with form, and I have a long way to go in terms of weight, but it was great to do something different.  And it really is SO different.  I also conquered my fear of box jumps, even if it was with a smaller size box.  I finished up this workout with some partner ab work with Tim.

Heavier Lifting

Saturday
Took a very sweaty kickboxing class taught by Monique!  Then did lots of stretching and foam rolling in the Annex.  Was a great way to start my Saturday.

Foam Roll

This Week’s Workouts

This week I really don’t have a specific plan for yet, but here’s a general idea:

  • Sunday:  Rest day
  • Monday:  The rest of today is still TBD!  Kayaking hopefully, and probably a short at home circuit tonight
  • Tuesday:  Not sure yet if I can make Two A Day or not, but I think I’m going to try teaching my “Animal Class” in Interval.  If I can’t make Kickboxing, I’ll do some cardio on my own ahead of time.
  • Wednesday:  Rest day
  • Thursday:  Teaching my 6am, maybe lower body Tabata this week since we did upper body Tabata last week?
  • Friday:  Cardio and core?  Studio Empower class?  Deck of cards?
  • Saturday:  Maybe an early morning heavier lifting sesh?  We’ll see!

Tell me your favorite and least favorite workouts of last week.  Anything good planned for this week?  Do you lift heavier weights?  When’s the last time you broke out of a fitness rut — how did you do it?

Enjoy the day!

Weekly Workouts

Morning, friends.  Let’s get this week started on the right foot.  Let’s talk Weekly Workouts!

Weekly Workouts

Last Week’s Workouts

…on the road version!

Courtyard Marriott Gym

Sunday
Day before my trip, at the Y:  20 minutes of cycle sprints on the Spin bike, followed by 6 rounds of upper body Tabata work.

Sunday Workout

Monday
After we arrived at the hotel and did some work from our rooms:  40 minutes of longer cardio intervals on the elliptical, followed by some core work.  Focused on standing obliques and planks!

Tuesday
Morning workout before heading to the office:  20 minutes of sprints on the treadmill, followed by 4 rounds of lower body Tabata work.

Wednesday
Workout after the office & before dinner:  1 mile warmup on the treadmill, followed by a deck of cards workout that got me some weird looks from fellow hotel gym goers!

Deck of Cards Workout

Thursday
Workout after the office & before dinner:  10 minute warmup on the elliptical, followed by a countdown circuit and 1 round of an abs focused Tabata.

Hotel Countdown Workout

Friday
Off / rest day!

Saturday
2 mile run outside with Tim, followed by some ab work and some practice rounds of April Arms as I was designing this week’s challenges.  I originally wanted to go to Monique’s Kickboxing class, but it was too nice out and I just couldn’t get myself there in time.  I promise I’ll be there soon, Monique!

This Week’s Workouts

This week kicks off both Round 5 of Best Body Bootcamp, and Week 1 of my April Arms Challenge, so I have lots of fun workout plans in store for me!  If you are a regular class attendee of mine AND also doing BBB, pay attention because I will not be teaching the workouts from the BBB plan in the order they are listed in Tina’s spreadsheet.

  • Sunday: Rest
  • Monday:  3-2-1 cardio intervals + pyramid pushups
  • Tuesday:  Returning to Two A Day for an hour of Kickboxing with Liz, then teaching my class with Workout C (unilateral training).  I’ll likely do the Tuesday Triceps from the Arms Challenge in my class.
  • Wednesday:  Off OR steady state + Biceps Blast
  • Thursday:  Teaching my class with BBB Workout A + Tabata Thursday
  • Friday:  25 minutes cardio + Friday Five
  • Saturday: BBB Strength Workout B + cardio of some sort??

I have it planned out, but of course — subject to change depending how my body is feeling and how the week is going.

You tell me:  How were your workouts last week?  What’s on the agenda for this week?  Anyone playing any good April Fool’s jokes today?

April Arms folks — hope you guys are rocking those pyramid pushups to start Day 1 off right!

31 Day Abs Challenge: Week 3 Plan & Notes

Good morning!  I can’t believe we’re heading into mid-January already this week.  I am so happy to hear about all the people who have kept up with my abs challenge.   If you are doing it, make sure to check in after you complete each challenge on either the blog or my Facebook page so you get entered into my contest!  The more times you check in, the more entries you will have.  Also, if you are feeling your motivation start to wane this week, take a step back and remind yourself about why you wanted to participate in the first place.  Don’t forget that each challenge, with the exception of the Sunday Circuits, takes less than five minutes out of your day.  Considering that your day has 1440 minutes in it, 5 is really not too much.

January 2013 31 Day Ab Challenge

Here’s what’s in store for this week!  I know this is a long and detailed post, but it’s not meant to overwhelm.  Just here to help and for you to refer back to for the moves later in the week.

Sunday 1/13:  Sunday Circuit

Since yesterday’s core strength tip focused on improving balance, this week’s Sunday Circuit incorporates exercises that will help you work on balance in some way.

31 Day Abs Challenge Sunday Circuit Week 3

Notes:

1.  Balancing with eyes closed:  Self explanatory.

2.  Unilateral overhead press with one knee raised:  Keeping palms front, hold a dumbbell (or water bottle if you have no weights) out to the side, keeping your elbow in line with the shoulder.  Press up overhead, then return to start position.  That’s 1 rep.  Work all reps on the right first, then switch to all reps on the left.

Unilateral overhead press

(Don’t my parents have a hip tv?)

3.  One leg touchdown squat:  Balancing on one leg, bend down to touch the ground.  Then keeping yourself steady, come back up and reach your arms overhead.  That’s one rep.

One leg touchdown squat

4.  One arm dumbbell row in staggered stance:  Standing with one foot in front of the other, bend the knees slightly and lean slightly forward.  Start with a dumbbell (or water bottle) in one hand, palms in, arm extending.  Pull your arm back so the elbow is back, then return to starting position.  That’s one rep.

one arm db row in staggered stance

(My mom got embarrassed that the TV was in the background and made me switch here.  Now you get the fireplace.)

5.  Wide stance plank, with opposite arm & leg lift:  Bring yourself to a straight-arm plank, then lift your left arm and right leg at the same time.  Hold three seconds then return to the straight-arm plank.  That’s one rep.

Wide stance plank with opposite arm and leg lift

6.  Yoga tree pose:  Bring your weight onto one foot.  Bend the other leg and then place the sole of the foot on the inside of your other thigh.  Press the foot into the thigh (more advanced) or into the area between your ankle and knee (beginner) as you reach up.  Do not press into the knee.  Raise your arms above your head once you have your balance, palms pressed together.

Yoga Tree Pose

Monday 1/14:  Morning Ab Burner

Get yourself energized for the day and the week ahead with another Monday Morning Ab Burner!

Monday Morning Ab Burner Week 3

Notes1.  Jump Rope:  Can be done in place with a real jump rope or mocking the movement
2.  Pushups:  Do 30 seconds of your favorite kind (modify on wall or knees, intermediate on feet, advanced with feet stacked or other variation)
3.  Straight leg crunches:  Lying on back, raise legs so they are straight above the hips.  As you crunch, lift your upper back off the ground and reach toward your feet.

Raised leg crunch4.  Arm pulses with raised knees:  Lying with feet flat on floor, raise your knees so they are directly above your hips.  Lift your upper back off the ground and keep arms extended out by sides, palms down.  Do quick little pulses.  The motion should be fast as if you are pressing something imaginary to the floor, but you never actually touch the floor.

Pilates Pulse

 

Tuesday 1/15:  Plank for Time

Hold an elbow plank for as long as you can, trying to beat last week’s time!  It helps if you set a goal for yourself.  For example, my plank goal is to get to 5 minutes by the end of the challenge.  This week I was able to get to 4:30, this week I am shooting for 4:45 and so forth.  Once you have that goal in mind, it’s easier to plank with intention than well, just plank.

 

Wednesday 1/16:  Obliques Before Bed

Wednesday Bedtime Moves for Obliques

Notes
1.  Windmills:  Stand with feet hip width apart.  Turn one foot so the toes are facing the side, but keep the toes on the other foot facing front.  If you have a dumbbell or water bottle, hold in the hand that’s on the same side as the foot with the toes facing out.  Put your other arm straight in the air.  Lean down until you feel a stretch in your side, then return to starting position.  That’s one rep.

Windmills

2.  Side Planks:  Place your hand on the floor directly beneath your shoulder.  Keeping your arm straight, lift the hips and balance on your hand and feet.  For a modified version, lower the knee of your bottom leg to the ground.

Side Planks

3.  Russian Twists:  Sitting on the ground, put your feet out in front of you and bend the knees slightly.  Lift your feet off the ground (you can keep heels on the ground for modified version), hold a dumbbell or water bottle out in front of your chest, and twist side to side.  Make sure to look over your shoulder as you twist.

Russians

 

Thursday 1/17:  Tabata Thursday

Week 3 Tabata Thursday

Notes:
1.  Burpees:  Here’s the link if you don’t already know how to do them.
2.  Straight arm plank with alternating knees to chest:  Hold yourself in a plank with straight arms.  Bring your right knee into your chest, then place it back down.  Do the same with your left knee.  Continue.  Note, this is not supposed to be done fast like a mountain climber.  Keep it controlled.

Straight Arm Plank with Alternating Knee Tucks

Friday 1/18:  Focus on Glutes

For the past two Fridays we’ve focused on muscles besides the abs that make up our cores.  This Friday we are going to focus on our bums glutes, which can often be weak if not trained properly.  Our glutes are responsible for holding the pelvis steady, they extend the hip, move us forward, and keep the legs aligned with the pelvis and torso.  When I suffered from my hip injury, it was because of imbalanced glute muscles.  That being said, for Friday’s ab challenge I’m going to have you do two of my favorite glute exercises.

31 Day Abs Challenge:  Focus On Glutes

Notes:
1. Weighted bridges:  With feet flat on the floor, raise hips so you are in a bridge position.  If you have a dumbbell, place it right beneath the belly button.  If not, keep palms on the floor by your sides.  Hold for 5 seconds, then return to starting position.  That’s 1 rep.

Weighted Bridge

2.  Single leg bridges:  Start with one foot flat on the floor and one leg raised straight above the hips.  This time as you raise the hips, drop the leg in the air down so it is line with the other knee.  When you drop the hips, the leg comes back up.  That’s 1 rep.  Dumbbell optional depending on fitness level.

Single Leg Bridges

Single Leg Bridges

 

Saturday 1/19:  Rest & Read

Stay tuned for my third core strength tip, and rest up those abs for week #4.

 

Good luck this week!  Let me know if you guys have questions on anything.  Enjoy your Sunday!